5 Exercises to Improve Shoulder Stability
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- Опубліковано 17 чер 2024
- Today's video discusses rehab exercises that are designed to help improve shoulder joint stability. These types of exercises are useful for people who were born with extra joint mobility and people who have suffered an injury where their shoulder was dislocated.
Shoulder instability describes a condition of increased joint mobility that affects the passive restraints of the shoulder joint (labrum, capsule and ligaments) and can be broadly classified as traumatic or atraumatic.
Traumatic cases result from an injury and are usually present on only one shoulder (unilateral) and demonstrate increased mobility in only one direction (unidirectional).
Atraumatic cases, on the other hand, often present without an injury and demonstrate increased mobility on both shoulders (bilateral) and in multiple directions (multi-directional instability).
Although both classifications of instability can improve with rehab, improvements do vary by type. Research has demonstrated that approximately 15% of traumatic cases showed good to excellent results with exercise while 83% of atraumatic cases showed improvement. The truth of the matter is that some traumatic cases will not improve with exercise and will require surgical intervention.
If you suffer from instability of the shoulder, make sure to give conservative care, specifically, neuromuscular control and muscle strength & endurance exercises a try before rushing into surgical reconstruction.
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i am an active rock climber and i did a number on my shoulder a few months ago, i dont have any pain anymore but it feels instable under load and i am always a bit worried i will reinjure. going to give these exercises a try, thanks for the clear video.
I have shoulder instability from birth, tried the first two - definitely helped a lot! Thank you!
Also facepulls are pretty helpful, I'm doing them with external rotation and it looks a lot like your third exercise.
Nice! Yes, the face pull with external rotation is another great option for enhancing joints ability.
Thanks,sir.Educative content of this channel is OUTSTANDING.
Thank you! I'm so glad to hear my channel is helpful!
Hi! Thanks for your rehab videos. They seem to be some of the most complete and well explained I have seen on shoulder health. I want to ask you something, and I hope you have the time to answer me.
Around a month ago I had a slight injury on my left shoulder. I was doing some pull ups when I began noticing pain on it, so I immediately stopped my training. After that I had shoulder pain and mobility restrictions when doing a movement similar to a lateral raise, and I began doing some exercises for impingement like scapula retractions, chest stretches and dead hangs. After a week my pain disappeared and thankfully it hasn't come back, and I regained most of my mobility for my daily activities. However, I still have some issues on my left shoulder. When I do bar overhead presses, I can feel and hear a painless pop on my left shoulder that sounds on every rep, and that wasn't there before the injury. If I try to do it with dumbbells, or even weightless, the pop isn't there but I feel everything on my shoulder moving extremely weird, everything just feels tight and moving wrong. Everything feels like its rubbing against things that shouldn't rub against. I have not feel popping while doing any other exercise, although I have felt some pressure building up on my left shoulder when doing some kinds of shoulder focused pushups, and rows. I have also seen me on the mirror doing overhead presses and I can see that my injured shoulder is not as externally rotated as the healthy one when doing the press. I have tried some of your shoulder mobility tests, and I don't feel any restriction on any of the movements. Do you think this could be an issue with shoulder stability? If so, could it be fixed with these exercises?
Thank you for these great exercises! 💪😃
You're so welcome! 👍
great videa. Good job. Thanks!
Thank you!
❤Thanx brother
thanks doctor
You're welcome!
Thanks for making this video - I look forward to trying these exercises out! I tore my labrem over 10 years ago and had it surgically repaired but have never strengthened it. I've had to quit tennis and play pickleball now but can only do so once per week as it hurts for days after. I can't bring my arm above my head right now without pain and weakness and am ready to make a change.
I hope you find the exercises to be helpful. You might also consider incorporating the exercises in my rotator cuff strengthening video. There will be some overlap between these two videos, but there are a couple of additional ones in the rotator cuff video that would be helpful for your labrum injury. Here are links to those videos. ua-cam.com/video/1mPLuz3Ro_8/v-deo.html
ua-cam.com/video/jJo1CbgXb_A/v-deo.html
@@RehabScience will these help shoulder blade winging?
Thanks for doing this Importen vieeo❤
My pleasure!!
It would be nice if you can put some images about the anatomy you are talking about. Would help understanding more, thanks for the video! i was getting sad about my shoulder problem, and worried to not being able to workout, right now i cant even bench press correctly, it doesnt feel balanced at all, same with any pull excercise and i'd worked out normally for the first year, got worse over time, today i visited a physiotherapist and told me to do shoulder stability excercises, im going to try these
If you follow me on Instagram, I have anatomy images of this region.
Thank you. I've always had sloppy shoulders---i am very flexible everywhere which is a blessing and a challenge. Being flexible helped me to return to Yoga child's pose after total knee replacements. Your videos are excellently presented. Thank you. I have put your book on my wish list :) Keep up the great work. PS what is your training? you are a physical therapist?
You’re welcome! Thank you for considering getting my book. Yes, I have a doctorate in physical therapy.
Wow all pain is magically gone crazyyy 👍🏼🏋🏻♂️🏋🏻♂️
That’s great to hear!
Why have you not made a video about AC Joint pain?
I injured my shoulder 3 weeks ago. After trying the first 3 exercises, my shoulder felt better right away! I had done a variation of these exercises in the past but this time I did them very slow and using the towel. I was feeling down about not being able to workout again but now the future looks bright. ❤
I’m so glad that the exercises helped your shoulder and that you are feeling more hopeful!
Awesome video!
I just have one question but fist a little bit of information about myself. I’ve had shoulder instability since birth and I’ve dislocated both sides multiple times.. “thankfully” my ligaments are so loose I haven’t done any serious damage yet. For someone like myself how often would you recommend doing these exercises for maximum results?
I’m glad the video was helpful! For someone in your situation, I would recommend performing shoulder neuromuscular control and strengthening exercises like the ones in this video 3 to 4 times per week.
As my bench press went up, I started to notice that at the bottom of the press my right shoulder and back feel as if they were floating and loose while my left side felt locked and stable. As hard as I might try, I can never get my right shoulder to feel like my left. I think this video might help.
Hi doc I am a national level archer
I had supraspinatus tendon tear 8 months back which got resolved with prp therapy. Then I feveloped bursitis which was also resolved with cortisone.
But ever since if I walk for more than 10 minutes I start developing an aching sensation in my rear delt and the area where deltoid attaches with brachialis and it radiates down to my wrist. What could be the cause according to you and will these exercises help me.
I have been out of practice due to this issue and have missed many national and even international level tournaments because of this
These exercises might help, but I would suggest you start with the ones in my supraspinatus rotator cuff strengthening video.
Have you done a video on strengthening the SubScapularis specifically?
Yes, here is my subscapularis video.
ua-cam.com/video/1mPLuz3Ro_8/v-deo.htmlsi=KUtKU9d0qFccFaKB
Did that shelf make anyone else nervous?
Can you do one for posterior shoulder stabilty. I had a posterior dislocation and my doctor told me is a very rare dislocation I will get rehab no surgey for it, but I was wondering if there are any tips for it
Many of these exercises would still apply, but I will try to one that is specific to posterior instability soon.
I've been having some extremely frustrating pain when I bench. It feels like at the top of the lift, my left shoulder moves a little bit so I feel pain there and then on the way down at the front area of my shoulder
Hello Doctor, thanks for the video. I'm a boxer and I dislocated my right shoulder several times and I did these exercises for two months but accidentally I dislocated my shoulder again and reinjured it. What should I do?
Do I get better with these exercises and come back to boxing or I need surgery?
If your shoulder has dislocated multiple times, it is more likely that you will need surgery. The only way to know would be to perform these exercises consistently for 12 to 16 weeks. After that point, if you continue to have dislocations, then surgery would probably be the best option.
I teared my anterior labrum 8 months ago, but have a constant nagging pain at the back of my shoulder (also with pushing excercises). Could this be due to a constant strain/stretch of these posterior muscles trying to hold stability? These excercises do help though
The discomfort on the back of the shoulder could be associated with the muscles and tendons in that region, but some people do also get referral there from the labrum.
How fast will these begin to work?
I tore both of my labrums in my shoulders doing football, I gotten surgery on both of them and the left shoulder feels great but my right one is kinda little loose. Do you have any suggestions on what I should do ?
If it isn’t dislocating, I would work on strengthening your rotator cuff muscles and the other muscles that stabilize the shoulder joint. The exercises in this video and the ones in my rotator cuff tear rehab video would be good to implement. Many people feel more stable after 6-8 weeks of strengthening.
Hello Doc, I’m from Malaysia.
I’ve hypermobility and had both of my shoulder dislocated , 2 on left and 3 on right, recently dislocated right shoulder after 5 years, I suspect its due to no exercises around the shoulder joint, went to MRI , I had tears at Anteroinferior Labrum on both shoulders, Dr suggest for bankart lesion and hill sachs. For some reason my left shoulder kept clicking whenever I move my shoulder, felt like it would dislocate. It would be great if you could help me with some questions.
1) Can these exercises help me to avoid the surgeries? Can we do it everyday?
2) What is the best position to sleep with shoulder pain on both shoulders?
These exercises can help reduce the likelihood of dislocating your shoulder. However, if you have dislocated multiple times, these exercises may not help much. Surgery is usually indicated in people who have experienced recurrent dislocations.
@@RehabScience Thank you very much for your insight. Can we do the first 3 exercises everyday?
@@meorpaan9771 Yes, everyday is fine as long as you aren't noticing an increase in your baseline level of pain. If this happens, I would perform them every other day.
Hi, I play volleyball and go to the gym and eversince I'm feeling pain in my right shoulder which is my strong side that I use to hit and serve. I've done miltiple scans an I went to multiple docs and they couldn't find a problem that's causing the pain. Do you think stability could be the issue?
The pain could be associated with your labrum as these can be difficult to identify sometimes. It probably isn’t a stability issue if you don’t notice instability or a feeling that your shoulder is going to dislocate. However, these exercises and the ones in my rotator cuff video will probably help,
What happens if you’re hypermobile, have subluxations, have a partial labrum & 3/4 RC tendon tears? How much can a RC muscle be strengthen if its tendon is partially torn?
Partial thickness tendon tears can be strengthened and heal when given enough time. However, you do have a few things going on, so it's obviously hard to make any promises. I would incorporate these exercises 3-4x/week for 8-12 weeks and then reassess. Also, the other exercises in my rotator cuff strengthening post at the end of this video would be good to add.
@@RehabScience Thank you. It's good to hear that partial tendon tears do heal over time.
Hey doc, I have been having pain at front part of the joint and there's a popping sound coming when i raise my hand. MRI shows a small tear in the antero superior glenoid labrum. I have been trying chiro... collagen tabs but nothing worked it looks like a muscle rubbing on to my bone..and pain runs from back of my neck to my wrist some times amd sometimes below the collar bone...any advice ?
Besides the exercise in this video, I would also do the ones in my rotator cuff strengthening video. They often help reduce this kind of pain and rubbing sensations.
@@RehabScience Thank you so much doc... appreciate it 💚
Hi, doc.
2 months ago, I have entered a game of tug of war for my team.
After starting, I began to place my left leg and use its strength with all my might along with the rest of my body.
My enemy was too strong, and at one point I felt a very hot sensation in the leg at the back of my left shin. Since that incident, I often feel pain in that part when I am active, depending on how active I am, the pain will increase and last after some time after I am active.
Maybe pain on the Calf.
Do I need to see a doctor?
If the hot sensation was on the back of your leg in the calf area, you may have aggravated your tibial nerve or one of its branches. You could try nerve mobilization exercises, but if your symptoms don’t improve then I would recommend seeing an orthopedic physical therapist or your doctor.
@@RehabScience can it heal and return to normal just like before?
@@darksurfer3347 Yes, in many cases these nerve issues can fully heal.
@@RehabScience thanks doc, I've met a doctor. She told me that my calfs are tense. She told me to rest and eat/use the Medicine.
If my symptoms not improve. She told me to meet her again. Thank you doc!
I was bench pressing and my shoulder popped and it’s been hurting for a year now and I can visibly see and feel a not or bone poking more then my other shoulder I’ve been to a chiropractor but it’s jus not helping
Did your shoulder sublux or dislocate when this happened? If not, the discomfort you feel may be related to your bicep tendon on the front of the shoulder, but it could also be related to the labrum. I would try the first three exercises in this post and see if they help reduce pain.
Hello Sir My Doctor Advice Me Bankart Reapir Surgery For Shoulder Instability But I Am Worry About Surgery So Can My My Shoulder Stabalize With These Exercises!!!!!
Need Your Best Opinion 😪
Yes, we recommend that people try rehab for 8-12 weeks before having surgery. If your shoulder continues to dislocate after that period, then surgery may be the most appropriate option.
Sir my name is Azhar Ali I am from Pakistan I am 30 years old sorry my English is not good sir 4 months ago I fall from bike my shoulder was dislocated 1st time doctor put in place without surgery sir please segest me i am very upset in future recrurrnt dislocation how many chances again dislocation sir please tell excercise how many months I do these exercises sir please reply me with details
Hello because no one has replied here I'm going to. Disclaimer: I am not a doctor, just some bloke who has shoulder issues and friends with shoulder issues. If you can please ask a doctor/medical professional.
Personally I don't see much of a reason to stop doing the physical therapy exercises and a lot of people I know also have just been continuously doing them for years. It's good exercise and it helps make sure your muscles stay strong. If you stop using your muscles they'll stop being strong, so doing the exercises makes sure they stay strong. In the sport I do shoulder injuries and instability are common. But with treatment for a lot of people it's really gotten a lot better and they are able to live their lives without restriction again.
Best of luck and health to you, I hope an actual medical professional can reply to you.
@@kaloka521 thanks 👍
Hi, I,m doctor Noura.
You need surgery.the dislocation is recurrent because the labrum and other shoulder ligaments may have problem
Do MRI then go to surgeon
Hello sir…I’m not a doctor. However, I dislocated my right shoulder playing backyard American football with friends when I was 18 years old. I had subsequent dislocations so at 25 years old I had what I believed is called a Bankhart surgical procedure on the right shoulder. This was the year 1999. I went through the rehab process and then stopped exercising the shoulder. About 3 years later I was in a car accident and the shoulder dislocated again.
Based upon my experience I believe the shoulder surgery isn’t the magical solution I thought it would be. Back then we didn’t have the flood of information available from the Internet and we didn’t have UA-cam so I went with what the surgeons recommended. I probably had too much trust in surgeons and doctors in general. It’s not their fault, it was my fault.
If I was 18 years old again and dislocated my shoulder I would become a UA-cam expert about surgery versus just doing the exercises you see here. Even if you do have the surgery you will need to do therapeutic exercises on your shoulder if you want to lower the odds of your shoulder dislocating.
As long as I’m cautious and avoid certain angles I don’t need to do the therapeutic exercises. That is the trade-off. If you don’t do the exercises you limit the activities you can perform with the shoulder. The toughest part of the therapeutic exercises is the boredom. Try to make a game out of the exercises so you’re enjoy doing them. Books like the Power of Habit and other books about habits can help mitigate the boredom.
Dislocating shoulder pain is awful. It makes me nauseous to think about it. Boredom is the enemy of the exercise therapy you need minimize the probability of future dislocation and the resulting nausea inducing pain. Pay attention to your shoulder and learn to treat it well. This is a long game. May God bless you and heal you.
How i can contact u????
Sorry, I really prefer to answer questions here in the comments, so that other people can learn.
Sir 3 rd exercise name pls??
That exercise/movement is referred to as the D2 flexion pattern.
Need Guidance Sir????
Feel free to ask a question here and I can point you in the right direction.
Went to a physiotherapist to try find what's wrong with my shoulders... When I come back my other shoulder felt loose..
Exactly what your talking about!!.
I was practicing punching and it felt loose like I had no control as if it's slightly come out of place.
I don't know what she did!..
But she did poke her thumb into 3 places in the opposite shoulder blade Telling me what relief I feel..
Even though I never felt the relief as such ; she just told me I did...
Then during the test I had to have my arm out and I said it hurts my inner wrist..
So she made me do it again without bending the wrist .
I said that Stil hurts .
Maybe she pulled something out of its joint..
I don't know..
But hence the internet search..
Seems like I actually have to study shoulder anatomy just to be Able to tell them what my own injuries are..
Because nobody has time to be thorough or an expert..
We gotta do it ourselves
This could be even more helpful to anyone who's on the more athletic side and wants to get back into the swing of things: ua-cam.com/video/pDcFuMkiQk8/v-deo.html
soketten cikip saga sola gidiyor benim de sag omuz. onune geleni eziyor. ama iyi siktiim tendonlarim herhangi bir egzersizi kaldirmiyor. bileee. Bu sefer oldu. agrisiz bir egzersiz buldum dedigim her egzersizden birkac saat sonra bakiyorum yine tendon agrilari baslamis. egzersiz var agri var. hicbir yolu yok iyilesmenin.
Well all the pushup positions don't take into consideration weaker women
You can start against the wall or on an elevated surface like a bed or a table.